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Reinier
03-07-2002, 01:22 AM
currently at about 24%.
203
6"4
lifts
bench db 55s 10 reps
squat smith 109 lbs 13 reps (rather quick and just past parallel)
dead (havent done in a while, this is an old lift) 188 lbs 9 reps

i know these arent quite end of bulk stats but im cutting my fat ass anyway.
nothing extreme to happen in diet ill go for losing about a pound and a half a week.
interval cardio following every workout.

the diet is still being worked on, i believe yates is helping me as i have cantmakeadietorobia, a rare dutch youth disease.

Reinier
03-07-2002, 03:52 AM
SIGH..... injuries suck ass.
just as my back has recovered it turns out my wrist DOES bother me in training (see my holiday thread for that snowboarding sprain)
hopefully it ll recover quick.
till then i cant do everything. bench was quite impossible.
did some curls hammers 22s 8 reps x2
normal curls 27s 8 reps
tricep pulley extensions 20/40 9 reps
weighted crunches

Reinier
03-09-2002, 10:47 AM
my wrist is healing well. i think if today id bench it wouldn`t bother me.

I deadlifted again today!
*woohoo*
and my spine didn`t bother me at all. yesss I liek deadlifts!! (or something)
i didn`t pull my old weight though.
13x144 lbs
11x164 lbs
8x 174 lbs

i actually lifted 11 pounds more than i posted all the times before as i thought our barbells were 15 k while they are 20 k.

Reinier
03-09-2002, 10:52 AM
I saw Julliette Bergman today in our sports hall.(where i play ball)
she was going to see a kids judo tournement.
it was weird... never seen anything like a 5"0 woman with a huyge squat ass, bigass thighs and a V back.
I wanted to go say hi and congratulate her with her third title but i had to run to make it to our road game.
We won. however i didn`t play all of the game as i was benched with 4 fouls rather soon and made the fifth about 5 seconds after i re entered the court.
i wasn`t used to the strict ref, not used to them calling for Blocks that have a too striking movement while the player is still in contact with the ball.
sprained my left pinky but i dont think its going to hurt for long or bother me in the first place.

Reinier
03-09-2002, 10:54 AM
btw i weighed 90 k which is only 198 lbs.
however it was in the morning, and i wasn`t holding much water so i guess its no major muscle loss or nuthin.
i need to get my diet fixed tho.

I was in the gym with my best friend and she started crying in the gym... her mom is on her third chemo cycle after she was diagnosed with her fourth tumor (in the liver) just as she thought she was doing better.

Shes bald again now and all the memories from the last times and the worries got back to her it seems.

I want to let her know i care but im never sure what to say.
cant say "its gonna be alright" cuz well chances are its not

Reinier
03-10-2002, 02:05 AM
I eat at 8 am, 11 am, 2 pm, 5 pm, 8 pm and just before i hit the bed.

Reinier
03-10-2002, 12:18 PM
heres my diet as of current.
i have the idea im losing a bit too fast on this and therefore losing lbm so i will weigh myself tomorrow and see if i am right, if so ill bump up the cals now.
it could be a problem that i did not gradually decrease the cals but just started my first diet out of the blue.

meal 1
40 grams of oats with just wetting milk
2 full eggs

meal 2
Chicken breast sandwich (WW bread)
2 slices ww bread
1 cooked chicken breast

meal 3
50 grams of brown rice mixed with 130 grams of tuna and some olive oil.

meal 4
40 grams of peanuts
2 full eggs

meal 5
family dinner with usually a choice of a random meat, and a random veggie.
also if i want some potatoes

meal 6
40 grams of oats with little milk
130 grams of leaked out tuna

Post workout
30 gram of EAS Simply whey chocolate with water and 80 grams of syrup

water with and in between all meals.

Orange357
03-10-2002, 12:25 PM
syrup?

Reinier
03-10-2002, 12:29 PM
measurements as of 10-3 2002

waist 92 cm
thigh 63.5 cm
bicep 37 cm
calf 44.5 cm
chest (relaxed, standing straight up, lungs filled, nipple level horizontal) 111 cm
forearm 33 cm

I know i do these a lot but hey i just like to and since i have no calipers maybe the waist thing will come in handy

Reinier
03-10-2002, 12:32 PM
misspelling, or strange choice?

i mean the stuff thats concentrated lemonade.
Rob thought it would be alright to mix in with the protein shake for the insulin spike.

dont agree?

Reinier
03-10-2002, 12:44 PM
Fangel just gave me the first suggestion over msn to change the syrup for oats.

Orange357
03-10-2002, 01:45 PM
I was curious to what it is. can i get the name?

Reinier
03-10-2002, 01:48 PM
meal 1
40 grams of oats with just wetting milk
2 full eggs
3 egg whites 3.5
multivitamin with 100 % RDA for all
1 gram of vitamin C
31.5 p
16 f
34 c

meal 2
Chicken breast sandwich (WW bread)
2 slices ww bread (thin light small slices these)
1 cooked chicken breast
45 p
12 C
6 F


meal 3
40 grams of brown rice mixed with 130 grams of tuna and a small sip of olive oil.
31 C
34 P
15 F (please tell) F

meal 4
40 grams of peanuts
2 full eggs
3 egg whites
35 grams P
41 grams F
1 gram C (have to check)

meal 5
family dinner with usually a choice of a random meat, and a random veggie.
also if i want some potatoes
F= not out of order (estimated average 12 grams)
P= high enough (estimated average 20 grams)
C= low (estimated average 10 grams)

meal 6
40 grams of oats with little milk
130 grams of leaked out tuna
34 C
5 F
38 P



Post workout
30 grams of EAS Simply whey chocolate with water,
40 grams of oats

22.5 p
34.2 C
2.5 F



Help alright.
i thought this diet was ok.
my maintenance level is like 3000-3500 kcals....
i need some damn more food and quick.

Orange357
03-10-2002, 01:49 PM
Peanut butter is good fats..

Orange357
03-10-2002, 01:50 PM
nevermind..sorry

Reinier
03-10-2002, 01:50 PM
its out of the diet anyway.
it was just the articially fruitified sugar stuff youd buy anyway

Reinier
03-10-2002, 02:12 PM
the latter above posted diet totals
900 kcals P
624 kcals C
877.5 kcals F
2401.5 kcals total.

too much fat, still too little cals.
i need to take out the peanuts, and replace them with a protein rich food. how about i finish off the soy i still have anyway.
that would be the way out.
only 1 meal supplemented with it every day wouldn`t do harm.

Orange357
03-10-2002, 02:13 PM
*cant wait to get paid and needs to stop eating the shock tart *****

Reinier
03-10-2002, 02:16 PM
meal 3
2 full eggs omelet with 2 scoops of soy (50 grams)
3 egg whites
71 grams P
5 F
2 C

mmm seems a waste to have all that protein at once.
maybe i should put the egg whites somewhere else now.

Reinier
03-10-2002, 02:20 PM
meal 1
40 grams of oats with just wetting milk
2 full eggs
3 egg whites 3.5
multivitamin with 100 % RDA for all
1 gram of vitamin C
31.5 p
16 f
34 c

meal 2
Chicken breast sandwich (WW bread)
2 slices ww bread (thin light small slices these)
1 cooked chicken breast
45 p
12 C
6 F


meal 3
40 grams of brown rice mixed with 130 grams of tuna and a small sip of olive oil.
31 C
34 P
15 F (please tell) F
meal 4
2 full eggs omelet with 2 scoops of soy (50 grams)
60 grams P
5 F
2 C

meal 5
family dinner with usually a choice of a random meat, and a random veggie.
3 egg whites
also if i want some potatoes
F= not out of order (estimated average 12 grams)
P= high enough (estimated average 31 grams)
C= low (estimated average 10 grams)

meal 6
40 grams of oats with little milk
130 grams of leaked out tuna
34 C
5 F
38 P



Post workout
30 grams of EAS Simply whey chocolate with water,
40 grams of oats

22.5 p
34.2 C
2.5 F

Orange357
03-10-2002, 02:26 PM
drop the soy

Reinier
03-10-2002, 02:28 PM
meal 1
40 grams of oats with just wetting milk
2 full eggs
3 egg whites 3.5
multivitamin with 100 % RDA for all
1 gram of vitamin C
31.5 p
16 f
34 c

meal 2
Chicken breast sandwich (WW bread)
2 slices ww bread (thin light small slices these)
1 cooked chicken breast
45 p
12 C
6 F


meal 3
40 grams of brown rice mixed with 130 grams of tuna and a small sip of olive oil.
31 C
34 P
15 F (please tell) F

meal 4
2 full eggs omelet with 2 scoops of soy (50 grams)
60 grams P
5 F
2 C

meal 5
family dinner with usually a choice of a random meat, and a random veggie.
3 egg whites
also if i want some potatoes
F= not out of order (estimated average 12 grams)
P= high enough (estimated average 31 grams)
C= low (estimated average 10 grams)

meal 6
40 grams of oats with little milk
130 grams of leaked out tuna
34 C
5 F
38 P



Post workout
30 grams of EAS Simply whey chocolate with water,
40 grams of oats

22.5 p
34.2 C
2.5 F

totals
Protein 262 grams 1048 kcals (more like it)
Carbs 157 grams 629 kcals
Fats 86 grams 774 kcals
total 2451 kcals.
i think ill give this one a go i believe my maintenance level is about 3000 so.

any suggestions are welcome

Reinier
03-10-2002, 02:32 PM
i know we had the whole soy thing discussion but im finishing it off anyway.
i think all the evilness of the soy does not come out in such low dosings as 50 grams a day.

Orange357
03-10-2002, 02:53 PM
finishing off is fine...just dont buy it..

Reinier
03-11-2002, 02:49 AM
i would never im ever buy soy if i knew it was soy.
what kind of guy do you think i am?
im a good wbb person i dont buy soy or do inclines or tone anything.

(no sarcasm there either btw)

big
03-11-2002, 03:25 AM
Are you loosing any weight? How much do you plan on loosing, and by when?

Im cutting myself right now. Plan on loosing 3.5kg from march 10th - april 28th. Thats 0.5kgs a week. I wrote down the 'target weight' each week on a calender. For example by sunday Im gonna weigh 79.0kg the following sunday 78.5 and so on. And every morning I weigh my self and write it down on the calender. That allows me to keep track of each day, week by week. If I did somethign wrong with my diet... Just a suggestion.

Reinier
03-11-2002, 04:47 AM
im not even completely sure what my % is but ill just cut, losing about 0.7 kgs a week until im lean enough. i want to at least have well visible abs.
i drew out a graph with the dates and the weight to keep going on the right line.

Reinier
03-11-2002, 06:22 AM
so big 3.5 loss is your total cut?
or do you cut on for longer.

btw i think ill make that 0.5 kgs a week too.
need to be careful not to lose lbm, its not like i got much.

if your cutting for a some longer time lets have a little comp for motivation. do you use ECA btw?

big
03-11-2002, 06:31 AM
Longer I started at 82kg so I have lost 3 already. But I have been careful not to lose any strenght. Which have been going very well, I keep getting stronger. I'm going for super ripped though. :) I'm guessing that I am around 13% now.

*btw this is the lowest I have ever been in my life. :p Thats why I'm going for super ripped, so when I start bulking I can do so without having to worry if I'm able to get back to low bf.

Reinier
03-11-2002, 06:50 AM
ive never been below 16.
it will be weird for me to be able to see all my muscles even when they are relaxed.
theyll be small tho.
im still not quite sure what my bf% is.
ill get it tested asap.

big
03-11-2002, 06:55 AM
yea I have always been around 15-20% never been called fat or anything like that but never been ripped. So anyway my bicep vein hasn't popped out yet. I want that to happen and also I want the skin between my abs to go in, if you know what I mean. Right now I can see left and right abs but the skin is like a bridge between them, flat. When that happens Im done with cutting.

Reinier
03-11-2002, 07:00 AM
my stomach i can only see the top 2 abs a little bit, like not even in every kind of light, and only the outside.

i do have this line id have to check in my anatomy book what it is is goes from the ribcage to the third pair of abs, diagonal.
*wonders what that is*

I dont have veins on anything but my hands, feet, forearms (when pumped a bit) and cock

the place where id be most glad to lose fat is the chest. i store heaps there, and my ass. i need the size pants i wear for my ass not my waist, but i cant squat much.
my chest is full of fat. i bet if id gain 50 lbs of fat id still have a positive chest to waist ratio.

my best bench was dbs 55s for 10 reps, and my chest measures 110 cm (see measurement post above) doesn`t seem right does it...

Reinier
03-11-2002, 09:00 AM
EEEEEEEWL ok i am so not for adjusting a diet to taste but EEEEEWWWWWL yuck yuckerdeyuckyuck that soy is just NASTY.
even with 2 full tasty eggs mixed in its unbearable.
i could see the taste of this breaking my diet motivation and comfort.
i think i will replace the meal by 2 full eggs and a whey shake.
the whey is more expensive tho but i think i can convince my parents i really need it and they might pay the $

Reinier
03-11-2002, 09:25 AM
meal 1
40 grams of oats with just wetting milk
2 full eggs
3 egg whites 3.5
multivitamin with 100 % RDA for all
1 gram of vitamin C
31.5 p
16 f
34 c

meal 2
Chicken breast sandwich (WW bread)
2 slices ww bread (thin light small slices these)
1 cooked chicken breast
45 p
12 C
6 F


meal 3
40 grams of brown rice mixed with 130 grams of tuna and a small sip of olive oil.
31 C
34 P
15 F (please tell) F

meal 4
2 full eggs omelet with 2 scoops of whey (50 grams)
50 grams P
7 F
8 C

meal 5
family dinner with usually a choice of a random meat, and a random veggie.
3 egg whites
also if i want some potatoes
F= not out of order (estimated average 12 grams)
P= high enough (estimated average 31 grams)
C= low (estimated average 10 grams)

meal 6
40 grams of oats with little milk
130 grams of leaked out tuna
34 C
5 F
38 P



Post workout
30 grams of EAS Simply whey chocolate with water,
40 grams of oats

22.5 p
34.2 C
2.5 F

totals
Protein 252 grams 1008 kcals (more like it)
Carbs 163 grams 652 kcals
Fats 88 grams 792 kcals
total 2452 kcals.

Reinier
03-12-2002, 04:45 AM
yesterday in the gym i found out i have asymnetry of the quads.
so then i tested their separate strength on the leg extension and the right was also 3 reps stronger....

i measured them at home and the right is 4 cm, almost 2 inch thicker.

what can/should i do?
ill do single legged leg extensions from now but theres not much that can be done on squats is there?

btw 104 lbs deep slow 13 reps
11 reps
6 or 7 reps
weight 90.2 k

Reinier
03-12-2002, 06:04 AM
No cravings kicked in yet. some of that diet actually tastes good like the eggs and the tuna stuff.

Reinier
03-12-2002, 01:29 PM
once again, diet renewed.

meal 1 454 kcals
40 grams of oats with just wetting milk
3 full eggs
3 egg whites
multivitamin with 100 % RDA for all
1 gram of vitamin C
34 c
9.5 f
38 p

meal 2 395 kcals
40 grams of brown rice mixed with 130 grams of tuna and a small sip of olive oil.
31 C
5 F
34 P

meal 3 434 kcals
Chicken breast ~150 grams
30 grams of peanuts
C 4
P 55
F 22

meal 4 356 kcals
20 grams of peanuts
40 grams of whey
1 full egg (all together in blender shake)
8.5 C
15 F
42 P

meal 5 342 kcals
family dinner with usually a choice of a random meat, and a random veggie.
3 egg whites
also if i want some potatoes
C= (estimated average 14 grams)
F= (estimated average 14 grams)
P= (estimated average 40 grams)


meal 6 333 kcals
40 grams of oats with little milk
130 grams of leaked out tuna
34 C
5 F
38 P



Post workout meal 288 kcals
30 grams of EAS Simply whey chocolate with water,
40 grams of oats

34.2 C
2.5 F
22.5 p

big
03-12-2002, 02:10 PM
How much water do you drink? And how has the diet effected your lifts?

I try to drink 4liters a day now. The idea is that it will make me lose water weight and 'thin out my skin'. I dont think I carry much water though.

Reinier
03-12-2002, 02:16 PM
ive noticed i lost ALOT of water weight now that i diet.
i used to eat huuuuuuyge amounts of carbs before without really knowing it. i was getting like 70% of cals from carbs if i do the math, but i never did.
i drink with and in between all meals.
my lifts have been uneffected so far.

Reinier
03-14-2002, 04:47 AM
chest/arms.

db bench 7 reps 55s slow.

i only post my best set of 3.

dips 8 reps 12.5 lbs assist.
skulls 12 reps 19k
db curls 12ks 8.5 reps

im also starting midsection work now. chris mason told me to do that only when cutting for some reason. i still dont understand but ill follow the advice.
i have 3 days of exercises ill do abs in one obliques in one and ES back extensions in one ill make sure i dont do es and deads on the same day./
weight 89.7 k
hammers 8 reps 10ks

Reinier
03-14-2002, 04:48 AM
btw im skipping the olive oil

YatesNightBlade
03-14-2002, 05:33 AM
Good stuff

Reinier
03-15-2002, 04:19 AM
all of a sudden EVERYBODY is joining my gym.
4 guys have joined my gym from my year and my class even.
none of them weigh more than 140 lbs tho.
they hardly know what an iron looks like and already they keep engaging in arguements on bb with me.....
this one guy thinks that when you train your entire body once a week in the same workout you shjould start with your arms, and he thinks leg extensions are better than squats.....
stoopid fookers.
anyway except for that they cool and theyre my friends so ill have somebody to spot me in the gym now.

Reinier
03-15-2002, 01:35 PM
Deadlifts.
170 lbs 10 reps or 11 im not sure.
seated rows 110 lbs 8 reps
OH press
16k 10 reps
18 k dumbs 7 1/3 reps
18 k 6 reps
abs weighted crunch 16 k dumb 11 reps 10 reps 9 reps.
i tried some dumbbell rows but im not quite sure on the form. somebody explain plez.

Reinier
03-16-2002, 02:23 AM
ps weighed 89.1 k

OverDose
03-16-2002, 04:18 AM
Originally posted by big
So anyway my bicep vein hasn't popped out yet.

last time i got my bodyfat checked i was at 15.7% bodyfat, recently ive noticed that vein popping out

heh, ive always had small arms after reading reindeers journal yall got me intersted.. just got my arm measured then.. cold, unflexed, etc. on the line of 16inch

anyway good luck reinier

big
03-16-2002, 04:22 AM
:( bah! Well was that during workout? I use a big sweater when I workout so I can't really see my muscles. I can see the vein just cant feel it.

Good job Reinier, lost 3-4kg?

Reinier
03-16-2002, 09:54 AM
im not sure.... in some way i was 94 k at one point but only 90.2 k when i started this diet and journal, without losing strength.

Reinier
03-18-2002, 10:19 AM
I was quite tired today so im not sure if these lifts are a good insication but leg day:

smith squats, deep, slow
114 lbs 11 reps
Leg extension single legged 77 lbs full rom 8 reps right leg, 4.5 reps left leg (sigh.... **** my symnetry)
Calves BW raise single legged 12 reps
Leg curls 11 reps 110 lbs
side bends 11 reps 55 lbs dumb

Reinier
03-19-2002, 01:41 PM
*bump*

i heard from a friend that the trainer at the gym thinks im overtraining. next time i see the dude ill hear him out. i think its total BS

YatesNightBlade
03-20-2002, 03:01 AM
It could be true bro. Keep it short, but intense. Be carefull tho ..... he might just be a lazy and thinks the only way to train is like him.

Reinier
03-20-2002, 10:40 AM
he doesn`t bodybuild at all any more. he used to be a pretty good junior amateur lifter (he told me he deadlifted 430 when he was 15-16) but now hes into martial arts or something.

i dont overtrain.
i use pretty low volume actually.
3 sets for the 3 main lifts and 2 sets for all the supporting exercises.
except 4 for calves and 3 for abs.

Reinier
03-20-2002, 10:45 AM
chest/arms today.
not very satisfied, somthing went pretty wrong on bench.
60s (i thought id try these ive done like 4-5 reps on them once)
1 rep.........
55s 5.5 reps......
50s 9 reps

fook.

Dips
20 lbs assist 10 reps
10 lbs assist 8 reps

skulls.

dumbbell curls 12ks 8 reps
hammer curls 10 ks 8 reps

do you guys think i should try the 14ks and 10ks cuz i can do 8?
i guess, i never really train below 8 reps. that means i should try dips with lesser weight as well.

weight : 89.3 k

Reinier
03-20-2002, 10:49 AM
it seems my weight is doing aight.
*looks up there in journal*
3-7 92 k (lost a shitload of water from there i think. i went from like a 75% carb diet to a low carb diet, and looked some leaner after this week)
3-14 89.7 k
3-20 89.2 k

Reinier
03-21-2002, 01:09 PM
*sings*
laallalaaaaaa

mm hey about long term goals?
theres this society in the university ill probably go to that only takes members over 230 lbs and under 15% bf... seems cool they play rugby and are into bb.

uni is like 2.5 years away think ill make that?
of course they need to think im a nice guy as well

Reinier
03-23-2002, 08:30 AM
back day.
pullups 5 reps bw (most ive ever done without assistance, must be the weight im losing)
custum assistance by trainer 8 reps

seated rows 110 lbs 8 reps
110 lbs 7 reps

dumbbell OH press 45s 6.5 reps
45s 6.5 reps
40s 8 reps

side raises 8 ks 7 reps
7 ks 8 reps

shrugs 24 ks 11 reps

grip forearms

static holds 60 k 45 seconds
64 k 43 seconds
smith static hold 70 k 20 seconds (no hands left by then)

abs weighted crunch 16 k dumb 12 reps

Reinier
03-27-2002, 03:11 AM
btw i measured bare foot today and im only 6"3, if that makes a difference. i guess it makes me a little bigger....

anyway chest/arms

BB bench
40 k 16 reps
50 k 8.5 reps
54 k 6.5 reps

(i like bb benching but i only occasionally have a spot and i want to go to failure)

Dips 10 lbs assist 9 reps
10 lbs assist 8 reps

pulley tricep extensions 2 sets dont remember the weight
*does tuttut to self*

Barbell curls 73 lbs 7.5 reps
73 7.5 reps
hammers 10ks 8 reps
10ks 8 reps

I had my friend in who i was bashing in my workout partner thread but today he was cool.
I even got him to do 3 sets of 18 rep squats to failure. he even liked it. he was all like dang that feels good in my legs blablabla apparently he never felt a pump before....

anyway i think it motivated him and he may be some more serious from now on.

ive eaten slightly over what i should, drank a shitload of water and weighed late at night therefore 89.5 k

Reinier
03-29-2002, 01:22 PM
leg day

smith squat 104 lbs 11 reps (i think i may have been able to push another out.... maybe even 2) tuttut

104 10 reps
104 9 reps

single legged leg extensions
right 35 k 7.5 reps
left 35 k 5.5 reps
right 35 k 7 reps
left 35 k 5 reps

leg curls 110 lbs 10 reps
10 reps

weighted crunches 3 sets

single legged calf raises 13 X bw

Reinier
03-29-2002, 01:26 PM
3-7 92 k (lost a shitload of water from there i think. i went from like a 75% carb diet to a low carb diet, and looked some leaner after this week)
3-14 89.7 k
3-20 89.2 k
3-29 87.4 k (think that was a little low still as it was after only one meal)

Reinier
03-30-2002, 06:59 AM
i think ill be making some changes to my routine... see training.

also ill eat some more veggies i think

Reinier
04-01-2002, 03:36 AM
Im getting my sister on as youve seen,
tomorrow shes coming to the gym with me.
today and yesterday the gym is closed cuz of easter :mad:

Reinier
04-01-2002, 03:38 AM
:mad: :shoot: :evillaugh :disagree: outnumber :swear: :bash: tuttut :cry: :( :ninja: :soapbox: :bang:

Reinier
04-02-2002, 09:28 AM
went training wit my sis.
she did alright for a chick on her first time.
read her routine in the training thread.
i remember all her lifts but im not posting at least not now.

me:

bb bench
119 lbs 7.5 reps
119 lbs 6.5 reps
111 lbs 7.5 reps

dips
10 lbs assistance 9 reps
10 lbs assistance 9 reps

Skulls
46.5 lbs 9 reps
46.5 lbs 8 reps

dumb curls
12ks 8 reps
12ks 7.5 reps

hammers
10 ks 8 reps
10ks 8 reps

static holds
154 lbs 62 seconds
204 lbs 40 seconds
224 lbs 27 seconds

started too low on those.
should have started with 224, made it over 30, put more weight on. well ill do that next time

weighted crunches
14 x 14 k
12x14 k

weighed 86.7 kigs.
bit low, all the foods on my diet ran out over shop closed easter weekend and had to think of some replacements. didn`t always work :(

Reinier
04-03-2002, 07:22 AM
had my sis do some measurements:

height 180 cm
weight 76 kgs
waist 75 cm (smallest point)
shoulders 114 cm
thigh 61 cm
calf 37 cm
neck 39.5 cm
chest 99 cm breathe deep nipple level
arm 31 cm
forearm 26 cm

her lifts were
leg press 12x80 k
pullups 6x30 k assistance
db bench 7ks x10, 8 ks x6
OH press 6ks 8 reps
calf raises 30 k 12 reps
leg curls ??x12
chinups BWx17

Reinier
04-04-2002, 01:31 AM
this afternoon = DEADLIFTZ

' i LiEk deADlIfTZ" - latman

:cool: :D :) :p :dj: :drooling: :nod: :thumbup: :evillaugh :moon: :hump: :bow: :ninja: :fart: :strong:

Mystic Eric
04-04-2002, 02:13 AM
Originally posted by Reinier
had my sis do some measurements:



thigh 61 cm
chest 99 cm breathe deep nipple level




Is it just me, or is there something terribly wrong with that whole "measuring" the sister's boobs?:eek:

Reinier
04-04-2002, 06:57 AM
i had her do it, smartass

Reinier
04-04-2002, 07:04 AM
so aight jus trained.

Deadlifts
166 lbs 11 reps
186 lbs 14 reps
196 lbs 11 reps

woo-ha thas the highest so far i believe. so i can progress while cutting after all. these reps were maybe a bit quicker than before tho.
Cut myself on the collar, my finger was cut and it kinda hurt grippin tho. there was this thick layer of paint/polish on there that was flaking and as you spin it around the barb cuz its a long way there it flipped past my hand.

seated rows 110 lbs 7 reps
100 lbs 8 reps

OH press
18 ks 6.5 reps
16 ks 7.5 reps

side raises
8 ks 7 reps
7 ks 8 reps

smith shrugs
105 lbs 13 reps

weighed only 85.9 kgs!
dam. thas too quick ainnit?

Reinier
04-04-2002, 07:14 AM
on 3-14, 21 days ago, i was 89.7 kgs
today i was 86
thas far too quick
3.7 k = 8.15 lbs in 3 weeks
2.7 lbs a week
how many cals do you think i should add?

Reinier
04-04-2002, 08:14 AM
meal 1 454 kcals
70 grams of oats with just wetting milk
3 full eggs
3 egg whites
multivitamin with 100 % RDA for all
1 gram of vitamin C
100 % RDA of calcium
another 100 % rda dosed vit B complex
56.5 c
17f
38 p

meal 2 395 kcals
60 grams of brown rice mixed with 130 grams of tuna
46 c
2 f
37P

meal 3 434 kcals
Chicken breast ~150 grams
30 grams of peanuts
slice of ww bread
C 24
P 45
F 23

meal 4 356 kcals
20 grams of peanuts
40 grams of whey
33 grams of oats
1 full egg (all together in blender shake)
34 C
15 F
42 P

meal 5 342 kcals
family dinner with usually a choice of a random meat, and a random veggie.
3 egg whites
also if i want some potatoes
C= (estimated average 40 grams)
F= (estimated average 14 grams)
P= (estimated average 40 grams)


meal 6 333 kcals
70 grams of oats with little milk
130 grams of leaked out tuna
56.5 c
5 F
46 p



Post workout meal 288 kcals
30 grams of EAS Simply whey chocolate with water,
40 grams of oats

34 C
2.5 F
22.5 p

totals training day
C 291 grams 1165 kcals
P 270.5 grams 1082 kcals
F 78.5 grams 706 kcals

total 2953 kcals

totals non training day
C 257 grams 1028 kcals
P 248 grams 992 kcals
F 76 grams 684 kcals

Reinier
04-06-2002, 06:43 AM
worked legs.
i luv working legs! (cant be sayd often enough)
weighed 86.4 kgs

Smith squats 114 lbs 14 reps deep and slow
114 x 11
114 x 8

leg extentions single legged
35 kgs right leg 7.5 reps slow
left leg 35 kgs 5.5 reps slow

right 7
left 5

leg curls
110 lbs 12 reps
110 lbs 11 reps

calves
single legged BW x 12 x 2

Reinier
04-07-2002, 04:07 AM
Now that I`m at 2950 kcals I think ill get a lot of water bloat again because the carbs are higher...

so i dont know if its any indication what happens to my weight in this first week.

Reinier
04-13-2002, 12:21 PM
got back from england.
ate only rubbish for 3 days, not by choice, and didn`t train since
friday before i went.

tomorrow = meathead day with chest/arms/abs

Reinier
04-14-2002, 08:23 AM
I lost weight this week :( bad cuz its probably mainly muscle since i didn`t diet or train.

84.7 kgs

bb bench
6x 70
8.5 x 111 lbs
5.5 x 115
4 x 115

dips 10 lbs assist 10 reps
BW 9 reps
bw 7 reps

skulls 2 sets

12ks dumb curls 9 reps
12ks 9 reps

hammers 10ks 9 reps
10ks 8.5 reps

static holds 260 lbs 28 seconds (ouch)
260 lbs 15 seconds
210 lbs 24 seconds

sheit. them holds = smashing.

diet cheat alert. meal 2 was replaced by 9 chicken nuggets and a chicken burger.

Reinier
04-14-2002, 11:34 AM
im thinking my bench form aint all that.
I keep my ass on the bench, i bring it right up to full elbow extention, down to just above mid-pec, seems ok but im not sure about the grip width.

i just noticed this fella at www.exrx.net does it some wider than me http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html

is there any good guideline to how wide to grip for benching for pecs?

inches may not work as im very tall with long arms

Reinier
04-17-2002, 01:31 PM
PR squat.

17 reps 114 lbs.
odd. last week only 11.
im sure they were legitimate tho. and probably even some deeper than last week.

10 reps 114 lbs

single legged leg extentions 35 k right 7 reps left 5.5 reps
left 5 right 7

leg curls 110 k 10 reps

calf raises single legged bw 12 reps 3 sets

Reinier
04-17-2002, 01:37 PM
weihed 85.6 k.

Reinier
04-19-2002, 02:57 PM
back day. sucked. didn`t get enough sleep.

pullups 3.5 x BW :cry:
assisted chins

seated rows 100 lbs 9 reps
100 lbs 8 reps

oh dumb press 16 ks 9 reps
18 ks 7 reps
18 ks 5 reps

laterals 8 ks 7 reps
7 ks 9 reps

smith shrugs

weighted crunches

weighed 86.2 k (??)

Reinier
04-20-2002, 06:57 AM
chest/arms

bb bench 52 kgs 7.5 reps
54 kgs 5 reps
54 kgs 4 reps

dips 10 lbs assist 11 reps
dips BW 9 reps

skulls 8 reps

dumb curls 12ks 9 reps
12ks 8 reps
hammers 10ks 8 reps
10 ks 8 reps

grip work went bad. 260 lbs 18 secs
260 lbs 14 secs

weighed 86.0 k

may have to tweek my diet some more im not losing fat.



this was jus on msn:

Reinier says:
i dont understand. in the past week my weight has remained the same my dip got stronger and my bench got weaker
Cacky says:
how long you been benching?
Reinier says:
way too long for my ridilous poundage
Reinier says:
like since last august
Cacky says:
maybe you should switch to something else then
Cacky says:
like declines
Cacky says:
or just drop them
Reinier says:
?
Reinier says:
i thought you should like never drop one of the 3 main lifts
Reinier says:
do you think i will gain strength that way?
Cacky says:
why not?
Cacky says:
yes
Cacky says:
use logic foo
Cacky says:
bench VS decline bench
Reinier says:
what about it
Cacky says:
why would you *need* to do bench?
Cacky says:
don't just listen to people
Cacky says:
form your own opinions
Reinier says:
so you think i should try to change my bench with a decline. ill try that
Cacky says:
or a DB bench
Cacky says:
just switch presses
Reinier says:
flat db bench, i started to bb cuz i got stuck on the dbs
Cacky says:
yeah, so go back to db's
Reinier says:
i didn`t really go up on the bb either tho
Cacky says:
and see if they priogress again
Reinier says:
ok ill try
Cacky says:
ifn they don't, you need to make a different change
Cacky says:
what rep range do you use?
Reinier says:
6-8
Cacky says:
mauybe for chest, try higher reps
Cacky says:
do 2 sets of 6-8, 1 for 20
Reinier says:
y?
Cacky says:
6-8 trains actual muscle
Cacky says:
20 would train the energy supplying tissue
Cacky says:
after a a while of low reps, your actin/myosin outgrows your mitochondria
Reinier says:
http://boards.elitefitness.com/forum/attachment.php?s=&postid=1375490 talk about a crew you wanna have on your side in a bar brawl
Cacky says:
in other words, you muscle outgrows it's fuel
Reinier says:
oic
Cacky says:
then you have to train the fuel supply
Reinier says:
how come i never heard that theory before
Reinier says:
was there ever a thread on this
Cacky says:
probably
Cacky says:
it's not a thoery
Cacky says:
just physiology
Reinier says:
how come noone ever told me this it makes a shitload of sense
superCack16 says:
lol
superCack16 says:
cuz you gotta find stuff out yourself
Reinier says:
anyway ill try that
Reinier says:
so.... ill pick up the dbs and do the third set up to 20
Reinier says:
see what happens
superCack16 says:
ya
Reinier says:
if this works im going to apply it to other exercises as well
superCack16 says:
yeah you should
superCack16 says:
it will work
superCack16 says:
unless that isn't the problem
superCack16 says:
but it seems like it is to me

Reinier
04-20-2002, 08:11 AM
:confused: does anybody like, read this stuff i post here?

rookiebldr
04-20-2002, 10:21 AM
Do your views go up? If so, then somebody is reading.

I agree with Cracky and Supercrack16 - *not sure why the name change* - but if it's not working the time to try something else.

Reinier
04-21-2002, 09:56 AM
anybody in here do check out my new routine thread in training and help me out with that.

my diet aint all that right now either as im not losing. ill see tomorrow what i weigh and tweek the diet

big
04-21-2002, 12:42 PM
yea I read :) I have the same problem. I can't get bench up, but dips have gone up. All my lifts a ridiculously low, but my muscles aren't really big either. ;) Anyway we all have different genetics some people get strong easy, some big and some suck at everything. I don't really believe in genetics just have to work harder. I think you and me have simular body types. I know how much it sucks when you work ten times as hard as everyone else and don't get the results you deserve. How long have you been lifting?

I wouldn't worry about getting stronger while you are cutting. How long do you intend to keep dieting? I'm gonna stop next weekend then I will bump carbs. I have gone back to doing higher reps like 10 instead of 2-6. Think that and lack of carbs and rest are part of my problem. I hope/think that my lifts will improve alot after that.

Reinier
04-23-2002, 01:54 PM
i find it strange when people ask how long ill diet or how much weight i want to lose. both as little as possible duh. i just want to be really lean.

Reinier
04-24-2002, 10:29 AM
i forgot to post here after my leg day on sunday, but it was jus like whatever ok.

same lifts as the week before,
114 lbs squat 17 reps real deep and slow. i guess still progress cuz i went deeper and the week before was more like 16.5 reps.

assisting lifts i dont really remember besides that i find it hard to sldls cuz i find it hard to keep my knees at the same angle as i go up.

today i had a back day it wasn`t all that cuz my back didn`t feel like it had its best day, deadlifted anyway but not entirely to the max of ability.

6 reps 205 lbs,
8 reps 205 lbs

pullups sucked. i suck at these. could only do like 3.5 or 4 reps.

seated rows 50 kilos 8.5 reps
shrugs 24 k dumbs 16 reps (i guess next week the 26s)
curls 12 k dumbs 7-8 reps.

Titan
04-29-2002, 09:51 PM
I read your journal bro. Keep up the good work, you will progress.
Stick with it.

Reinier
04-30-2002, 02:25 AM
lol i do i just started another journal

Praetorian
04-30-2002, 02:49 PM
i read this...but i don't reply... :D

interesting thing that what cack said...try it...and post your results man!